What are the side effects of taurine

What Is Taurine? Benefits, Side Effects, and More

Taurine is an amino acid that has a few important roles in your body, including supporting immune health and nervous system function. Most of the time, your body produces enough taurine on its own, but supplements can also help you meet your taurine needs.

One day after high school, I stopped at a convenience store with my friend to pick up an energy drink before our workout.

Scanning the coolers full of energy drinks, my friend pointed out Red Bull. He directed me to the battling bulls on the can and explained that Red Bull contained an ingredient called taurine, which he claimed was extracted from bull semen.

Repulsed and puzzled, I decided to go with a competing brand to energize my workout that day.

It wasnt until my early college years, when I became more interested in nutrition and sports supplement research, that I learned my friends claim wasnt exactly accurate.

Today, Red Bull continues to include taurine in its formula. You can also find taurine in a variety of pre-workout and energy supplements. Further, some foods contain it, and your body can even produce it.

This article explains everything you need to know about taurine, including its benefits, its side effects, and whether and how you should take taurine supplements.

Taurine is a naturally occurring sulfur-containing amino acid. Its particularly concentrated in your brain, eyes, heart, and muscles (1).

Although amino acids are often referred to as the building blocks of protein, taurine isnt used to build proteins in your body. Instead, its considered a conditionally essential amino acid, meaning it becomes essential only in times of illness and stress (1).

Rest assured that, despite the common belief, taurine is not extracted from bull semen or urine. Rather, it was first isolated in 1827 from the bile of an ox. The Latin name for an ox is Bos taurus, which is where the amino acids name originated (1).

Taurine is found in some foods, and your body can even produce it by itself. Therefore, taurine deficiency is unlikely in healthy adults (1).

However, because newborns and infants cant make taurine as well as adults, they depend on taurine from breast milk or taurine-supplemented formula (1).

Summary

Taurine is an amino acid found in certain foods. Your body can also make it. Its essential only in certain circumstances, such as in times of illness and stress.

The main sources of taurine are animal proteins such as meat, seafood, and dairy. Plants contain no appreciable amount of taurine (2).

Consequently, people eating a vegan or vegetarian diet consume less taurine. They tend to have lower taurine levels than those who regularly eat animal proteins (3, 4, 5).

Even so, taurine deficiency is unlikely. This is thanks to your bodys ability to make taurine in your liver from other amino acids (1).

In addition to getting taurine from food, you can get it from some energy drinks. These typically provide around 750 mg per 8-ounce (237-mL) serving (5).

For reference, the typical American diet provides 123178 mg of taurine daily, while a lacto-ovo vegetarian diet which includes both dairy products and eggs provides only around 17 mg of taurine daily (5).

The form of taurine used in supplements and energy drinks is usually synthetic, meaning its not derived from animals. Therefore, its suitable for those eating a vegan or vegetarian diet (5).

Summary

The main dietary sources of taurine are protein-rich animal foods such as meat, fish, and dairy. Taurine is found in smaller amounts in some plant foods. Its also added to many energy drinks.

Taurine is found in several organs and has widespread benefits.

The main roles of taurine in your body are (1, 2, 4):

• maintaining proper hydration and electrolyte balance in your cells
• forming bile salts, which play an important role in digestion
• regulating minerals such as calcium within your cells
• supporting the general function of your central nervous system and eyes
• regulating immune system health and antioxidant function

Because taurine is a conditionally essential amino acid, a healthy adults body can produce the minimal amount required for these essential daily functions.

However, your body may need larger amounts in times of illness or stress. This may be the case in people with heart or kidney failure and in premature infants who have been fed intravenously. These individuals may need to get taurine from food or supplements (4).

In animal models, taurine deficiency has been shown to cause eye damage, chronic liver disease, muscle weakening, and an increased risk of developing diabetes (1).

Taurine deficiency in humans is rare, so its effects remain largely unknown. Still, low taurine levels have similarly been associated with these conditions (4).

Summary

Taurine plays many important roles in your body. Although extremely rare, taurine deficiency has been shown to lead to serious health issues in animal studies.

Because of its abundance in the body, its antioxidant and anti-inflammatory properties, and its role in energy production, taurine has been studied for its potential role in managing various clinical conditions and improving exercise performance.

May fight diabetes

Taurines antioxidant and anti-inflammatory properties may enhance insulin sensitivity, thereby reducing the risk of type 2 diabetes or improving blood sugar management in those with the condition (6, 7, 8).

Indeed, one study found that people with diabetes have a 25% lower concentration of taurine than those without diabetes. This suggests that taurine may have a role in diabetes management (8).

Although current research on the effects of taurine supplements for diabetes management in humans is limited, a 2018 review suggests that the supplements could be a good therapeutic option for improving blood sugar management in people with diabetes (6).

The same review also suggests that taurine could have protective effects against diabetes-related complications such as nerve damage, kidney damage, and heart disease (6).

Still, its unknown whether low taurine levels are a cause or a consequence of diabetes, and more research is needed.

May improve heart health

Taurine supplements have been shown to regulate blood pressure and improve heart function and blood fat levels in people with heart conditions such as heart failure. At high levels, it may even protect against heart disease (9).

Research suggests a link between higher taurine levels and reduced cholesterol, lower blood pressure levels, and significantly lower rates of death from heart disease (10).

In one study, people with heart failure took 500 mg of taurine three times daily for 2 weeks (11).

They experienced significant reductions in levels of total cholesterol, triglycerides, and C-reactive protein (CRP) an inflammatory biomarker both before and after exercise, compared with those who took a placebo (11).

In a 12-week study in people with high-normal blood pressure, taking 1.6 grams of taurine per day reduced systolic blood pressure (the top number) by 7.2 mmHg and diastolic blood pressure (the bottom number) by 4.7 mmHg compared with placebo (12).

Taurine may help reduce high blood pressure by decreasing the resistance of blood flow in your blood vessel walls and by improving the efficiency of skeletal and heart muscle contractions (9, 12, 13).

May boost exercise performance

Because of its ability to enhance muscle contraction and delay muscle fatigue, taurine may benefit athletic performance (2).

Whats more, taurine may increase fat burning during exercise to better fuel your performance (2).

A review of 19 studies assessing the effects of taurine on athletic performance noted several benefits, including (2):

• increased oxygen uptake by the body
• increased time to fatigue
• reduced muscle damage
• improved recovery times
• improved strength and power

The review authors suggest that an effective dose to achieve these benefits is 13 grams taken 13 hours before your workout for at least 621 days (2).

However, the authors also note that taurines effects on exercise performance tend to be small and inconsistent. Thus, more research is needed on the topic (2).

Other health benefits

Other potential benefits of taking taurine supplements include (14, 15, 16, 17, 18):

• May benefit eye health. Taurines antioxidant effects may help combat the oxidative stress associated with retinal degenerative diseases such as age-related macular degeneration.
• May benefit hearing. Taurine may prevent the hair cells within the ear from becoming damaged, which is a key contributor to hearing loss.
• May offer neuroprotective effects. The anti-inflammatory effects of taurine may reduce inflammation within the brain and combat neurodegenerative conditions such as Alzheimers disease.
• May support liver health. Taurine may have protective effects against chronic and acute liver injury.

Although promising, these potential benefits are less studied or are primarily supported by animal and test-tube studies. Therefore, more research is needed to learn more about taurines benefits for human health.

Summary

Taurine may benefit people with diabetes, improve heart disease risk factors, and enhance various aspects of athletic performance. It may also offer a wide range of other potential health benefits, though supporting evidence is lacking.

According to the best available evidence, taurine has no negative side effects when supplemented appropriately (17).

One 2019 report suggests that the highest daily dose of taurine you can safely consume is 3 grams per day. However, the European Food Safety Authority (EFSA) suggested in its 2012 guidelines that you can safely take up to 6 grams per day (17, 19).

Still, some people have reported side effects after taking taurine, including (20):

• vomiting
• nausea
• liver pain
• headache
• stomach pain

Its unclear whether these side effects are related to the amino acid or to a different ingredient that may have been taken alongside taurine.

Its worth noting that although no evidence shows that taking taurine alongside prescription medications causes side effects, it acts as a cytochrome P450 enzyme inhibitor (5, 21).

This means it could interfere with medications that rely on this enzyme to metabolize drugs, such as antidepressants, antiepileptic drugs, warfarin, and statins (5, 21).

As such, if youre using any medications, you should consult your doctor to find out whether theres any risk associated with taking taurine.

Also, if you choose to increase your taurine intake through pre-workout supplements or energy drinks, consider any other ingredients in these products that you may be sensitive to or want to limit. For example, these products may be high in caffeine or added sugar.

Summary

When consumed in reasonable amounts by a healthy individual, taurine doesnt have any known side effects. Still, it may interact with certain drugs, so consult your doctor before taking taurine if youre taking any medications.

The most common dosage range for taurine is 5003,000 mg per day (2, 5).

However, keep in mind that an EFSA report from 2012 suggests that up to 6,000 daily is safe, demonstrating its strong safety profile (19).

While some studies may use a higher dose for short periods, sticking to 3,000 mg per day will help you maximize the benefits while staying within a safe range (2, 17).

The easiest and most cost-effective way to reach this dosage is through powder or capsule supplements. Most capsule supplements contain 5001,000 mg per serving, while powdered taurine can have 1,0002,000 mg per serving.

In my experience, taurine powder mixed with water has a slightly bitter taste, so you may want to experiment with different mixers to find a flavor profile you like.

Summary

Supplementing with 5003,000 mg of taurine per day is known to be effective and safe.

Taurine is a conditionally essential amino acid, meaning you need more of it during periods of stress or illness. Deficiency is generally rare because taurine is common in animal protein foods and because your body can make it in your liver.

Taurine supplements have been studied for their therapeutic roles in managing diabetes and heart disease risk factors such as high blood pressure. They also show promise for improving various measures of sports performance. Still, more research in humans is needed.

Taurine has a strong safety profile, but keep in mind that it may interact with certain medications, so its best to talk with a healthcare professional before taking it.

What to know about taurine

Taurine is an organic compound known as an amino acid. Some believe taurine has health benefits. However, researchers need to carry out more studies to confirm these claims.

Today, manufacturers add taurine to infant formula, nutritional supplements, and energy drinks. Taurine also occurs naturally in a range of animal foods, including seafood, beef, and chicken. However, vegetarian and vegan foods tend to be deficient in taurine.

Some researchers and healthcare professionals believe that taurine may be useful in managing conditions such as epilepsy and diabetes.

Although scientists need to carry out more research, in this article, we analyze the health benefits and potential risks of taurine consumption.

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Taurine is an amino acid, which is a building block of human proteins.

Researchers have found taurine in the brain, spinal cord, heart and muscle cells, skeletal muscle tissue, and retinas. Taurine is also present in leukocytes or white blood cells, that reside in the immune system.

Taurine is involved in a number of bodily processes, including:

• regulating the volume of body cells
• stabilizing cell membranes
• adjusting the amount of calcium inside cells
• producing bile salts

The human body can produce taurine, but obtaining it from dietary sources or supplements is necessary to maintain optimum levels.

It is important to note that vegetarian and vegan foods do not contain much taurine. As a result, it may be especially important for people who follow these diets to take supplements.

Taurine plays an essential role in protecting cells from damage. Some studies have suggested that taurine can act as a neurotransmitter. These are chemical messengers present in the central nervous system.

Some research suggests that taurine plays a role in brain development and the prevention of birth abnormalities. For example, when taurine levels drop, mice experience defects in mitochondria and heart and muscle development. Mitochondria are the powerhouse of the cell, producing the energy it needs to function.

In other rat and mouse studies, researchers have shown that when taurine loses its effect in the retina, the rodents show severe cell degeneration in that area.

Meanwhile, studies in humans have suggested that taurine may be beneficial in the following conditions:

That said, researchers have not yet confirmed that taurine supplementation is beneficial in humans, nor have they explained how taurine affects these conditions.

In the sections below, we take a look at what the existing research suggests about taurine and its possible role in several conditions.

Scientists need to carry out further research in humans, however, before doctors can begin recommending taurine as a treatment option.

Diabetes

Several studies have suggested that taurine might play a role in making the body more sensitive to insulin. Researchers have also demonstrated that taurine may be involved in overcoming other risk factors for both type 1 and type 2 diabetes.

Taurine may also have benefits for diabetic nephropathy, which is a disease of the kidneys associated with diabetes. Doctors have not yet confirmed these benefits in humans, however.

Epilepsy

A group of researchers conducted a study of the effects of taurine on the adolescent brain. They suggest that because taurine affects the release of calcium from cells, it may have an impact on brain function.

Taurine tends to be present in three areas of the brain:

• the hippocampus
• the cerebellum
• the hypothalamus

Scientists have also noticed disruptions in taurine balance in the brains of people with epilepsy.

Researchers tend to agree that taurine has antiepileptic activity because they have observed its efficacy in naturally occurring and drug-induced epilepsy in cats, dogs, mice, and rats.

Studies in humans have revealed that taurine may have an antiepileptic effect, but it is not consistent. For this reason, its antiepileptic effect may not be powerful enough for health professionals to recommend taurine as a treatment option for epilepsy in humans.

The compound may have other protective effects on the brain. For example, some studies have shown similar positive benefits in older animals that researchers exposed to toxins.

Further research is required to determine the potential health benefits of taurine for people with epilepsy.

Cardiovascular disease

In Japan, doctors use taurine as a treatment option for congestive heart failure.

Apart from producing bile salts, taurine has other actions, including:

These actions may be involved in preventing coronary heart disease.

One of taurines primary functions is to combine cholesterol with bile acids and remove it from the body. When researchers gave taurine supplements to rats on a high cholesterol diet, they noticed a significant dose dependent decrease in cholesterol.

Researchers have also found that among people consuming a cholesterol rich diet, those who took taurine supplements for 3 weeks had a less significant increase in cholesterol levels than those who did not take taurine.

Taurine may also have an impact on regulating blood pressure. Some researchers suggest that taurine may block the effect of angiotensin II signaling in the kidney, which causes increases in blood pressure.

However, researchers need to conduct further studies to determine the effect of taurine on coronary heart disease risk.

Researchers tend to agree that humans tolerate taurine well.

A study that appears in the Journal of the American Pharmacists Association explored the safety of taurine in energy drinks.

Although the amounts of taurine present in these energy drinks were too low to produce any therapeutic effects, some participants reported mild diarrhea and constipation. However, the study authors point out that the sugar and caffeine content of many energy drinks can cause these side effects.

People with adrenocortical insufficiency, a condition wherein the adrenal glands produce low amounts of steroids, may experience decreased body temperature and high levels of potassium if they consume taurine.

Older studies have reported side effects in people with epilepsy who took 1.5 grams (g) of taurine per day. The side effects included:

• nausea
• dizziness
• a headache
• difficulty walking

People living with medical conditions such as adrenocortical insufficiency or epilepsy should ask their doctors if taking taurine is safe. Doctors should evaluate the safety of the product as well as the dosage.

If a person is interested in consuming taurine or taking supplements, they can speak with their health professional to find out how much taurine is safe for them.

The following table is a list of foods and their taurine content.

Following a strict vegetarian or vegan diet may affect the amount of taurine in the body. People who follow these diets can speak with their healthcare provider to ensure that they are getting enough taurine.

Doctors should always make parents and caregivers of children following a vegetarian or vegan diet aware of the risks of taurine deficiency.

Taurine is a compound that people obtain from their diet or by taking supplements. Many animal studies have suggested that taurine deficiency can lead to health risks.

At the moment, doctors require more evidence before they can start recommending taurine as a treatment option for conditions such as epilepsy and diabetes.

People can usually tolerate taurine at recommended doses.